Comparing Nutrients in 1 kilogram Frostings, chocolate, creamy, dry mix VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frostings, chocolate, creamy, dry mix	1%	11%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frostings, chocolate, creamy, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	134% 3890kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	708% 920g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	10.2% 7.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	63% 24g	87% 33g	38g per day for Men 19-50 years
Protein	23.2% 13g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Frostings, chocolate, creamy, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.42mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	154% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, chocolate, creamy, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	327% 2.94mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	149% 12mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	84.3% 1.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88.6% 620mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.16% 6g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frostings, chocolate, creamy, dry mix vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 10.5 times more Vitamin B1, 4.2 times more Vitamin B2, 3.9 times more Vitamin B3, 21.2 times more Vitamin B5, 2.5 times more Vitamin B6, 36 times more Vitamin B9 and more Vitamin C than Frostings, chocolate, creamy, dry mix.
• Both Frostings, chocolate, creamy, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Frostings, chocolate, creamy, dry mix vs Boiled Broccoli:

• Frostings, chocolate, creamy, dry mix have 4.8 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.9 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 1.6 times more Potassium and 148.8 times more Water than Frostings, chocolate, creamy, dry mix.
• Both Frostings, chocolate, creamy, dry mix and Boiled and Drained Broccoli have similar amounts of Phosphorus and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frostings, chocolate, creamy, dry mix have 11.1 times more Energy, 12.7 times more Fat and 12.8 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fiber and 1.8 times more Protein than Frostings, chocolate, creamy, dry mix.
• Both Frostings, chocolate, creamy, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.